TRX for Beginners: the Best Exercises to Get You Started

Incorporating TRX  into your workout routine offers plenty of benefits, some of which are difficult to achieve otherwise. In this article, we look at the best exercises to get you started.
TRX for Beginners: the Best Exercises to Get You Started

Last update: 04 November, 2019

There are always new routines, exercises and disciplines to try at the gym. Or if we have the space, at home. In this article, we will look at the latest TRX rope exercises that allow us to workout using our own weight. Keep reading to learn a full set of TRX practices for beginners.

TRX for beginners: exercises

Popularly known as “training ropes” (TRX is the commercial name), these accessories allow us to perform a wide variety of exercises and movements. The best part is that the routines are varied, and we can focus on a specific area with each session.

If you are recently starting out in the world of fitness, or looking to try something different, we recommend the following exercises for beginners. You can get a full-body workout in a single TRX session.

1. Squats

We will begin with a classic part of many routines. Love them or hate them, we are all familiar with squats. The good news is that with TRX, you can correct your posture and achieve more harmonious movements.

Woman doing TRX squat

It is very simple. Stand in front of the rope, grab both ends with your hands and gradually lower your body as you flex your knees. Once you have refined your technique, the next step is to add variables: on one leg, jumping, etc.

2. Biceps curl

Many training rope exercises for beginners (and experts) are similar to what you would do at the gym, but with a different element. For example, the biceps curl allows you to work your arms, but also your back.

Standing in front of the rope, grab the ends and slightly lean your body (it should be diagonal to the ground) while stretching out your arms. Then, flex your elbows, bringing your fists toward your face and returning to your starting position.

3. Lunges

Another option for your lower body. Start in the same position as the previous exercises, but step your right leg back, with your weight supported by your toes. Both knees stay flexed, with the right one closer to the floor.

People doing lunges

With the help of the rope, you lift yourself up, then step the left leg back to complete a repetition.

4. Chest press

To perform this exercise, you need to stand in front of the rope and grab it with both hands. Take a few steps back in order to lean diagonal to the ground. The closer you are parallel to the floor, the more difficult it will be.

Extend your arms in front of your chest, and flex your elbows so that the torso gets as close to the height of your hands as possible. To get a better idea of this exercise, imagine doing push-ups in the air.

People doing TRX chest presses

5. Mountain climbers

If you know what you are doing and can take it slowly at first, this exercise is not complicated. You can include it in your beginner’s TRX routine without any problem. To start, put your knees and palms on the ground, with the rope behind you. Ask someone to help you hook your insteps into the handles.

Lift your body so that you are in the air with your legs stretched out. Flex your right knee and bring it to chest height. Then repeat the motion with your left knee. When one leg is flexed, the other should be stretched out, as if you were climbing a mountain (hence the name).

6. Triceps press

Another TRX technique for the arms, but this time it is with the knees and toes on the ground. Position yourself in front of the rope and grab the handles with both hands. Stretch your arms out in front of your chest. Slowly flex the elbows while your body leans forward. Your head should be between your hands and your torso should be diagonal to the floor.

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